The American Academy of Children and Adolescent Psychiatry reports that 16 percent to 30 percent of American children and adolescents are obese. Obesity in youth can lead to diabetes and poor self-esteem. Left unchecked, the additional weight can lead to health issues in adulthood such as heart disease and some cancers. Experts indicate that poor eating and sedentary lifestyles are causing the obesity epidemic in America's youth. Changes in diet and physical activity can go a long way to remedy the problem. However, because children are still developing physically, they need diets that supply proper nutrition to their growing bodies.
Cut Junk
Many foods that children enjoy and are convenient to serve are filled with sugar, saturated fats and other ingredients that make kids overweight and don't provide any nutritional value. Replace junk food such as soda, potato chips and fried nuggets with healthy alternatives. Have your child pack a healthy lunch for school instead of buying lunch. According to the International Journal of Environmental Research and Public Health, school lunches have poor nutritional value and too many calories
Healthy Diet
Besides obesity, children who eat too much junk food often aren't eating enough healthy food to get the nutrients they need. Children need a diet composed of lean proteins, dairy, fruits and vegetables and whole grains. Switch from whole milk dairy products to low fat options such as 2 percent milk unless your child is younger than the age of 2. Serve proper portion sizes to ensure your child doesn't overeat. Healthy between-meal snacks keep children's energy level up and provide needed nutrients.
Get Active
MayoClinic.com recommends that children spend one hour a day in physical activity. Unfortunately, children spend 20 to 50 hours a week in front of a television or video screen. Help your child become more active by limiting screen time and encouraging them to play active games such as tag or riding bikes. Sign your child up for a recreational sport such as soccer or a dance class. Help your child learn that exercise can be fun.
Lifestyle Changes for Family
Dieting and exercise is as challenging and frustrating for children as it is for adults. This is especially true if the other members of the family continue to engage in poor eating and exercise habits. Helping your child lose weight will be easier if it becomes a family affair in, which everyone eats the same meals and snacks. Engage in activities that help burn calories such as a family walk after dinner or weekend outings to hike or go swimming. Commit the entire family to a new lifestyle that teaches and models healthy living.
References
- American Academy of Child and Adolescent Psychiatry; Obesity in Children and Teens; May 2008
- KidsHealth from Nemours: Is Dieting Ok for Kids?
- "International Journal of Environmental Research and Public Health"; Examination of the Food and Nutrient Content of School Lunch Menus of Two School Districts in Mississippi; C.C. Addison, et al.; September 2006
- United States Department of Agriculture: Food Groups
- Healthy Children; Should My Children Eat Only Low-Fat, Low-Cholesterol Foods?
- MayoClinic.com: Teen Weight Loss: Healthy Habits Count
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